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ویرایش:
نویسندگان: Haynes. Ryan
سری:
ناشر:
سال نشر: 2022
تعداد صفحات: 107
زبان: English
فرمت فایل : MOBI (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود)
حجم فایل: 2 Mb
در صورت تبدیل فایل کتاب Daily Vagus Nerve Exercise: Train Your Vagus Nerve to Refurbish Your Brain and Your Body به فرمت های PDF، EPUB، AZW3، MOBI و یا DJVU می توانید به پشتیبان اطلاع دهید تا فایل مورد نظر را تبدیل نمایند.
توجه داشته باشید کتاب تمرین روزانه عصب واگ: عصب واگ خود را آموزش دهید تا مغز و بدن شما را بازسازی کند نسخه زبان اصلی می باشد و کتاب ترجمه شده به فارسی نمی باشد. وبسایت اینترنشنال لایبرری ارائه دهنده کتاب های زبان اصلی می باشد و هیچ گونه کتاب ترجمه شده یا نوشته شده به فارسی را ارائه نمی دهد.
Introduction Chapter 1. What is the Vagus nerve? Chapter 2. Anatomy and Function What happens to a weak or damaged Vagus nerve? What Causes Damage to the Vagus Nerve? Chapter 3. Why Exercise Your Vagus nerve? The Benefits of a Stronger Vagus Nerve Chapter 4. 30 Exercise Forms to Navigate your Vagus nerve 1. Abdominal Massage 2. Vagus Chord Exercises 3. Deep Breathing 4. Pursed-Lip Breathing 5. Back Stretch 6. Sidestep 7. Trunk Twist 8. Leg Lifts 9. Neck Flexion 10. Shoulder Shrugs 11. Side-Lying Knee Raise 12. Seated Arms Raise 13. Leg Swing 14. Standing Knee Hugs 15. The Bridge 16. The Crawl 17. The Dead Bug 18. Knee and Elbow Press-Up 19. Head Turn 20. Palm Press 21. Eye Squeeze 22. Eye Stretch 23. Leg Twist 24. The Nose Picker 25. The Quick Relaxation 26. Dynamic Chest Stretch 27. Shoulder Wingspan 28. The Thumb Press 29. The Seated Twist and Stretch 30. Chair Calf Stretch Chapter 5. 5-minute Vagus nerve Exercise for Busy People Pin on chair Sun gazing Ear massage Carotid sinus massage Facelift Shoulder relaxer Foot massage Gagging reflex Meditating Chair Squat Chapter 6. Vagus nerve Exercise for Health Problems Vagus nerve Exercises for Depression Vagus nerve Exercises for Anxiety Vagus nerve Exercises for Abdominal Fat Vagus nerve Exercises for Sneezing Vagus nerve Exercises to Prevent Stroke Vagus nerve Exercises for Migraines and Tension Headaches Vagus nerve Exercises for Chronic Neck and Shoulder Pain Vagus nerve Exercises for Asthma and Bronchitis Vagus nerve Exercises for Insomnia Vagus nerve Exercises for Menopause and Hot Flashes Chapter 7. Vagus nerve Exercise Tips Breathing Exercises Progressive Muscle Relaxation Alternate Nostril Breathing Vagus nerve Activation Mindfulness Meditation Chapter 8. 25 Exercise Forms for Vagus Nerve Stretching 1. Shortening and Widening Palms 2. The Floating Awareness Exercise 3. Pelvic Tilt 4. Breathing and Changing Position Exercise 5. Stretching the Middle of the Body 6. Awareness of Mind 7. The Elevated Leg Exercise 8. The Butterfly Stretch 9. The Side Bending Exercise 10. The Standing Forward Bending Exercise 11. The Rear Spine Stretch 12. The Forward Spine Stretch 13. The Back Stretch 14. The Shoulder Shrug 15. The Shoulder Twist Stretch 16. The Loose Arm Stretch 17. The Upright Stretch 18. The Wall Stretch 19. The Torso Balance 20. The Inhale-Hold-Exhale 21. The Head-Tilt 22. The Diaphragm Stretch 23. The Transverse Abdominis 24. The Kyphosis Stretch 25. The Wall Squat 26. The Leg Squeeze 27. The Overhead Stretch 28. The Window Breath 29. The Reverse Arm Tension Breath 30. The Chin Tuck Breath Chapter 9. Supplementation for a Healthy Vagus nerve Melatonin Omega 3 Fatty Acids Vitamin B6 Magnesium Chapter 10. Vagus Nerve Dietary Foods (BREAKFAST) 31. Pumpkin Pie Parfait 32. Cucumber Pickled Salad 33. Ricotta Toast with Strawberries 34. Egg Bake 35. Creamy Peach Smoothie 36. Blueberry Smoothie 37. Cauliflower Breakfast Porridge 38. Morning Overnight Oats with Raspberries 39. Tomato and Egg Scramble 40. Baked Eggs in Avocado 41. Crustless Tiropita (Greek Cheese Pie) 42. Healthy Cauliflower Purée 43. Roasted Broccoli with Cashews 44. Roasted Vegetables 45. Simple Roasted Cauliflower with Almond Sauce Chapter 11. Vagus Nerve Dietary Foods (LUNCH) 46. Artichoke and Kale Stuffed Mushrooms 47. Avocado Cucumber Sushi 48. Baked Chickpea Falafel 49. Baked Sweet Potatoes with Tomatoes 50. Blanched Beans and Asparagus with Radishes 51. Broccoli and Bean Casserole with Roasted Walnut 52. Buckwheat Lemon Tabbouleh 53. Butternut Squash, Lentils and Spinach Gratin 54. Caramelized Celeriac with Maple Syrup 55. Cauliflower Carrot Wild Rice Pilaf 56. Baked Bacon-Wrapped Meatloaf 57. Beef and Buckwheat Cabbage Rolls 58. Braised Short Ribs with Veggies 59. Crispy Beef Carnitas 60. Crispy Carne Molida Chapter 12. Vagus Nerve Dietary Foods (DINNER) 61. Artichoke Salad with Almond and Kale 62. Avocado and Mango Salad 63. Avocado and Mango Salad with Fresh Veggies 64. Balsamic Pear Walnut Salad 65. Beet and Apple Salad with Celery and Spinach 66. Berry Ambrosia Salad 67. Broccoli Pea Salad with Cherry Dressing 68. Carrot Salad with Tahini-Lime Dressing 69. Coconut Fruit and Greens Salad 70. Cranberry Broccoli Slaw with Spicy Dressing 71. Avocado Ahi Poke with Cucumber 72. Baked Fish and Vegetable Packets 73. Baked Salmon with Basil Gremolata 74. Baked Salmon with Fennel and Onion 75. Baked Salmon with Pistou Chapter 13. 2-week Meal Plan 1.BONUS: VIDEO LECTURES Conclusion